Lowering your total body fat can help you slim your body. Cardiovascular exercise is critical to lowering your body weight and body fat as well as improving bodily function. Jogging is considered cardio so it can help you reduce the fat on your thighs and slim them down, but combining jogging with a healthy, balanced diet and resistance training will give you the best results.
Muscles of Jogging
Jogging uses the muscles in your legs to propel your body forward. The quadriceps, hamstrings, glutes and calves all contribute during the workout. Your upper body and core are also engaged as you move your arms back and forth and stabilize your trunk. Jogging, or running, can be high-intensity because it is high-impact and raises your heart and respiration rates more than walking. During a jogging workout you will burn more calories when compared with walking and therefore can burn higher amounts of body fat. If you tend to carry excess fat in your thighs, this can lead to slimmer legs.
Recommendations for Lowering Body Fat
You need to perform adequate amounts of cardio, or jogging, in order to lower your body fat significantly and see results. The American College of Sports Medicine recommends cardio five to seven days per week for at least 30 to 60 minutes each session. Your intensity level should be moderate to high in order to burn more calories and reduce fat levels. If you are just starting out, don't aim for 60 minutes. Instead start with 15 to 20 minutes at a moderate pace. Gradually increase intensity and duration to avoid injury.
Importance of Resistance Training
Regular resistance training sessions will also aid in slimming your thighs as well as strengthening your legs for jogging. Resistance training strengthens your bones and muscular attachments while raising your metabolism. If you are new to resistance training start with two sessions per week with at least 48 hours rest between sessions. Perform one set of eight to 12 repetitions for each major muscle group. Work your entire body, not just your legs for the most strength benefits. Choose a weight that is challenging but allows you to complete each set with proper technique.
Considerations
If you are overeating it will not matter how much you jog, you can gain weight and your thighs will not slim down. Eat a healthy, balanced diet that includes whole grains, lean protein and heart-healthy unsaturated fats. Also drink a minimum of 64 oz. of water each day. With jogging, resistance exercise and a healthy diet, your body fat will lower from you entire body, not just your thighs. Results take time and consistency, so stick with it.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American Council on Exercise: Ready to Run?
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
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